Baseline: ROM Drills. 4 rounds: 3x Dip+shrug, 3x Hang power clean, 3x Front squat, 3x Jerk (45#, 45#, 65#, 65#). Row 500M & Run 800M.

Work Capacity: 7 Rounds for time of: 7x Handstand push up, 7x thruster @ 135#, 7x Knee to Elbows, 7x Burpee, 7x KB Swing @ 32kg, 7x Pull up.

Strength: 5-3-3-3-2-2-1-1-1 Clean and jerk

Stamina: Chipper, not timed: 10x Clean and Jerk @ 85% 1RM, 50x Hang Power Snatch (bar only), 800m Farmers Carry @ 24kg.

Durability: 20x 100m sprint (:15 interval for first 10, :30 interval for last 10). 100x Arm haulers, 100x 4-count flutter kicks. Active stretch or Yoga.

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Done on 17FEB12. Hooyah!

Gym was packed so check out KB’s and went to pullup bar outside. Goal was WC + trail run.
WC: around 35 mins. added 7 toes to bar each round. Thrusters done with KB. The heaviest they had was 28kg (62 lbs) great stuff. deadhangs. everything else as rx’d.
Dura: 8 mile trail run. Been working into minimalist shoes and really like em. especially on the trail you can feel it better.

Hope everyone is having a killer weekend! Keep training hard and reaching for your goals. God Bless. Didn’t quite get to fifty miles but I am allowing tomorrows race to count so I will. Was in the ocean most of yesterday and STR training in AM.